Cauliflower, Raw has a low-calorie, low-carb, low-fat and low-protein content. It is a good source of Vitamin C.

The food contains 5.3g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 1.98 gms of protein, it is low in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its low fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is low. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet.

It belongs to European cuisine. Ideally consumed as a Side Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 97, for Cauliflower, Raw, and we advise that this food on a regular basis.

Calorie Breakdown

 Calories from Protein26%
 Calories from Fat3%
 Calories from Carbs71%

Why this is good for you

  • Very high in Vitamin C
  • No Cholesterol
  • Very low in Saturated Fat
  • Very low in Sodium

Why this is bad for you

Diet Suitability

Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

Vitamin A13 IU0.3%Mid 40%Average
Retinol0 mcg
Retinol Activity Equivalent1 mcg
Alpha Carotene0 mcg
Beta Carotene8 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin33 mcg
Vitamin C46.4 mg77.3%Top 10%Very High
Vitamin E0.08 mg0.27%Bottom 30%Low
Beta Tocopherol0 mg
Gamma Tocopherol0.2 mg
Delta Tocopherol0 mg
Vitamin K16 mcg20%Top 30%High
Thiamin0.06 mg3.8%Mid 40%Average
Riboflavin0.06 mg3.7%Bottom 30%Low
Niacin0.53 mg2.6%Bottom 30%Low
Vitamin B60.22 mg11.1%Mid 40%Average
Folate57 mcg14.3%Top 30%High
Food Folate57 mcg
Folic Acid0 mcg
Dietary Folate Equivalents57 mcg
Vitamin B120 mcg
Pantothenic Acid0.65 mg6.5%Top 30%High
Choline45.2 mg

Mineral Analysis

Calcium22 mg2.2%Mid 40%Average
Iron0.44 mg2.4%Bottom 30%Low
Magnesium15 mg3.7%Mid 40%Average
Phosphorus44 mg4.4%Bottom 30%Low
Potassium303 mg8.7%Mid 40%Average
Sodium30 mg1.3%Bottom 30%Low
Zinc0.28 mg1.9%Bottom 30%Low
Copper0.04 mg2.1%Bottom 30%Low
Manganese0.16 mg7.8%Mid 40%Average
Selenium0.6 mcg0.86%Bottom 30%Low
Fluoride1 mcg

Carbohydrate Analysis

Total Carbohydrate5.3 g1.8%Mid 40%Average
Dietary Fiber2.5 g10%Top 30%High
Sugars2.4 g

Protein Analysis

Protein2 g4%Bottom 30%Low
Tryptophan26 mg
Threonine72 mg
Isoleucine75 mg
Leucine116 mg
Lysine106 mg
Methionine28 mg
Cystine23 mg
Phenylalanine71 mg
Tyrosine43 mg
Valine99 mg
Arginine95 mg
Histidine40 mg
Alanine104 mg
Aspartic Acid232 mg
Glutamic Acid264 mg
Glycine64 mg
Proline85 mg
Serine104 mg

Fat Analysis

Total Fat0.1 g0.15%Bottom 10%Very Low
Saturated Fat0.01 g0.07%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids37 mg
Total Omega 6 Fatty Acids11 mg

Other Nutrients Analysis

Alcohol0 g
Water91.9 g
Ash0.7 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 25 Calories from Fat 1

% Daily Value *

Total Fat 0.1 g 0.15%

Saturated Fat 0.01 g 0.07%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 30 mg 1.3%

Total Carbohydrates 5.3 g 1.8%

Dietary Fiber 2.5 g10%

Sugars 2.4 g

Protein 2 g 4%

Vitamin A 0.3% Vitamin C 77.3%

Calcium 2.2% Iron 2.4%

*Based on a 2000 Calorie diet

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Better Eats


Unprepared Frozen Cauliflower

Per 100g | Calories 24
Protein 2 g | Carbs 4.7 g | Fat 0.27 g


Cooked, Boiled, Drained Cauliflower..

Per 100g | Calories 23
Protein 1.8 g | Carbs 4.4 g | Fat 0.45 g



Per 100g | Calories 17
Protein 1.3 g | Carbs 3.4 g | Fat 0.2 g


Cooked, Boiled, Drained Frozen..

Per 100g | Calories 19
Protein 1.6 g | Carbs 3.8 g | Fat 0.22 g

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Cooked, Boiled, Drained Frozen..

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Cooked, Boiled, Drained Cauliflower..

Per 100g | Calories 23
Protein 1.8 g | Carbs 4.4 g | Fat 0.45 g


Unprepared Frozen Cauliflower

Per 100g | Calories 24
Protein 2 g | Carbs 4.7 g | Fat 0.27 g